Joint pain and osteoarthritis: what it is and what helps
A clear guide to osteoarthritis and joint pain: what changes in the joint, why movement matters and when to seek medical advice.
Osteoarthritis is the most common form of arthritis. It involves gradual changes in a joint, including the cartilage, bone and surrounding tissues. It is often described as wear and tear, but the joint is actually adapting and remodelling, and many people with these changes have little or no pain.
When to get urgent help
Go to A&E or call 999 if you have any of these. They can be signs of a fracture, infection, blood clot or other emergency.
- A limb that looks deformed, or a joint that you cannot move or put weight on after an injury
- A cold, pale or numb foot or hand after injury
- A hot, red, swollen joint with a high temperature
- A painful, swollen, warm calf, with or without breathlessness or chest pain
What it can feel like
- Joint pain that tends to build with activity and ease with rest
- Stiffness after rest, such as first thing in the morning, usually settling within about half an hour
- A grating or creaking sensation when the joint moves
- Swelling or a feeling of the joint being less flexible than before
Common contributors
- Age, which makes joint changes more common
- Previous injury to a joint
- Family history and some joint shapes
- Carrying extra weight, which increases load on weight-bearing joints
- Low activity levels, which can make joints stiffer and muscles weaker
General self-care
These are general comfort measures many people find reasonable. They are not a treatment plan, and what suits one person may not suit another.
- Regular movement and exercise are some of the most useful things for joint pain. Choose activities you enjoy, such as walking, swimming or cycling, and build up slowly
- Strengthening the muscles around a sore joint can help it feel more supported
- Warmth can ease stiffness and ice can ease soreness after activity for some people
- Pace yourself on busy days and take short rests between activities
- If you use over-the-counter pain relief, follow the packet instructions or ask a pharmacist
When to see your GP
See your GP promptly, or call NHS 111, if you have any of the following:
- Pain after a significant injury, fall or twist
- Pain that is constant, severe or getting worse, or wakes you at night
- Unexplained weight loss, fever or feeling generally unwell with limb pain
Consider seeing your GP if:
- A joint that is suddenly hot, red and swollen, particularly with a fever
- Joint pain that is getting steadily worse, waking you at night or causing stiffness lasting more than half an hour in the morning
- Pain in several joints at once with feeling generally unwell
How osteopathy may help
Osteopaths regularly see people with joint pain from osteoarthritis. After taking a full history and examining you, treatment typically combines hands-on techniques (such as soft-tissue work, joint mobilisation and, where suitable, manipulation) with advice and exercises you can do yourself. For some people this may help ease pain and stiffness and make movement more comfortable.
Exercise, weight management where relevant, and education are the core treatments for osteoarthritis. Hands-on treatment may be used alongside these as an adjunct to ease pain and stiffness, but it is not a substitute for them.
Results vary from person to person, some people feel a little sore for a day or two afterwards, and osteopathic care is not right for everyone. It sits alongside, not instead of, medical care, and staying active and doing your exercises remain central.
If you would like your symptoms assessed, you are welcome to book an appointment. Osteopathic care is not right for everyone, and if something needs medical attention first, I will tell you.
Common questions
Does exercise make arthritis worse?
No. Regular movement and exercise are some of the most useful things for osteoarthritis. Build up gradually and choose activities that suit your joints, such as walking, swimming or cycling.
How do I tell osteoarthritis from inflammatory arthritis?
The NHS says a GP may suspect osteoarthritis if morning stiffness is absent or lasts less than 30 minutes, while prolonged morning stiffness can be a sign of rheumatoid arthritis. Stiffness lasting longer than 30 minutes, several joints at once, or feeling unwell should be checked by your GP.
Free 5-minute exercise sheet
A simple, printable sheet of gentle exercises and stretches, about five minutes a day, based on NHS physiotherapy leaflets. It is general information, not a personal treatment plan, and it is not suitable if you have any of the urgent signs listed above.
Sources and further reading
Links open in a new tab. Sources were checked in October 2026.
Related guides
This page is general information to help you understand common aches and pains. It is not medical advice and cannot diagnose your problem. If you are worried about your symptoms, please speak to your GP or call NHS 111.